Symptoms of perimenopause can include changes in monthly periods, hot flushes, night sweats, mood swings and sleep issues.

Other women in the UK may experience headaches, joint pains and memory lapses. These symptoms may begin in your 40s, but each person’s combination of symptoms is slightly different.

Knowing what to look out for makes it easier to identify changes early on. The next section describes each symptom in more detail.

What Exactly is Perimenopause?

Perimenopause is the pre-menopause phase. It’s when the body makes the shift from normal cycles through to the end of periods. This stage doesn’t suddenly occur. It develops over months or even years, typically starting between the ages of 45 and 55.

For some, it can begin in your late ‘30s and last up to 10 years or more. This time of life is characterised by hormonal changes, particularly with oestrogen. These changes can feel strange and nebulous initially.

The Hormonal Rollercoaster: Oestrogen’s Dip

It’s not that oestrogen just plummets in a straight line. It fluctuates, plummets, and occasionally spikes, much like the English spring weather. These fluctuations trigger symptoms such as hot flushes, night sweats and mood changes.

You may discover your sleep is sporadic one week and OK the next. Even memory and energy can change as hormones jig about. This decrease in oestrogen correlates with the most commonly-known symptoms. You could have achy joints and persistent fatigue that won’t budge.

When Does This Chapter Usually Start?

It is mid to late forties when most women first notice the signs. Genes, weight and smoking can all change that schedule. The early signs are often hard to spot—a period that arrives a week late or being warmer at night.

When the intervals between periods begin to widen to 60 days, you’re in late perimenopause territory. No two journeys are the same, and every tale is a bit different.

It’s Not Just You: A Common Transition

Perimenopause is as natural as puberty or greying hair. Three in four UK women will have symptoms. They will either tell their tales at the kitchen table or not tell them at all.

‘Talking out loud takes away the fear, changes recommendations and helps to smash the stigma.’

Recognising Perimenopause: The Telltale Symptoms

While perimenopause is a particularly weird period of life, the symptoms raise more questions than answers. Symptoms aren’t following a rulebook. Others sail through life with hardly a hitch.

Others suffer as normality is pushed out of kilter by weird pains or unusual emotions. Being able to spot these clues is important, not just for reassurance, but for taking early measures to make the ride a little smoother. Here’s a closer look at what could manifest. Tuning in early paves the way for better management!

1. Your Cycle on the Blink: Period Changes

For many, the first indication that it’s arrived is a change in the menstrual cycle. What formerly was as regular as the seasons starts to wobble. They might come closer together or spread further apart.

The level of bleeding could vary from a smear one month, to a heavy flow the next. Some cycles can even be skipped entirely. This shift is caused by the fluctuation of hormones, particularly oestrogen and progesterone.

You can track those changes and see a pattern forming. A basic calendar or app will suffice! Heavy bleeding – as in needing to change pads or tampons every hour or two for more than two hours? Speak to a GP now. This could indicate something more serious.

2. Feeling the Heat: Hot Flushes & Night Sweats

Hot flushes and night sweats are the classic signs of this. The feeling can arrive as if from nowhere, like a swell of Moroccan heat. It usually starts at the chest or face and spreads very quickly.

These flushes can last for a minute or hang around for several. Often, they are accompanied by a racing heart or a wave of chills when the heat dissipates. These symptoms are to do with how hormone fluctuations impact the body’s thermostat.

Though familiar, each woman experiences them uniquely. A few opt for loose layers and a bedside mini-fan. Keeping the bedroom cool and avoiding spicy food or caffeine may help.

3. The Emotional See-Saw: Moods, Anxiety & Irritability

Emotional ebbs and flows can be revealing. Mood swings (like PMS) affect around 4 in 10 women. One day calm, the next riddled with anxiety, stress or even rage.

Sadness can well up, too, sometimes with no apparent trigger. Hormones have a role to play, but so does stress. Perimenopause often overlaps with other big changes: work, family, or caring for ageing parents.

Mindfulness, breathing exercises or gentle yoga can help soften the edges of tough days. A walk with a friend, or a few minutes of journalling, ca help keep spirits up.

4. Foggy Head & Forgetfulness: Cognitive Shifts

“Brain fog” isn’t just a trendy term. More than two thirds of perimenopausal women say they’ve experienced more forgetfulness or difficulty concentrating. Misplacing keys, losing the thread of a story or name amnesia might surface more frequently.

This change is connected to hormonal shifts and the stress that often comes with it. Brain teasers, crosswords or even trying out a new recipe will help keep things sharp. Little prompts, whether sticky notes or phone alerts, make daily life a little easier.

5. Sleep Sabotage: Tiredness & Insomnia

Sleep frequently suffers. As many as three in five women wake in the night or find it hard to drift off. Sometimes, it’s night sweats that disrupt sleep. Another time, it’s a mind that can’t rest.

Hormone dips are partly responsible. Keeping to a fixed bedtime induces deeper sleep. (Avoid screens in the bedroom and relax with a hot bath instead!) Herbal teas and blackout curtains can work wonders – though it pays to limit caffeine in the afternoon.

6. Intimate Changes: Dryness, Discomfort & Libido Dip

Changes in sexual health are common, though not always talked about. Oestrogen drop can cause vaginal dryness, making sex less comfortable or even painful. Some women notice more frequent infections as well.

Libido can dip or swing, depending on the day. Water-based lubricants or vaginal moisturisers can ease dryness. For those finding symptoms stubborn, a GP may suggest other treatments that boost comfort and pleasure.

7. Body Talk: Aches, Pains & Weight Shifts

Aches in the joints, new twinges and/or a (slow and steady) weight gain appear. The body’s metabolism of fat can shift, with more accumulating around the waist or hips.

Hormones once more come into play, pushing muscle and fat in fresh directions. Regular walks, swimming or yoga are all good to keep those joints loose. Replacing processed snacks with fruit, veg, or nuts promotes a healthy weight and sustains energy levels.

8. Skin, Hair & Nail Dramas Unfold

Skin, hair and nails may alter subtly or suddenly. Skin can feel drier or rougher. Hair thins, and nails break or split more frequently.

Reduced oestrogen = drier and slower-growing hair. Stick to a lightweight moisturiser and wear a hat on sunny days and eat lots of omega-3 and biotin-rich foods for extra protection! Over-the-counter supplements can help with hair and nails.

9. Tummy Troubles, Bloating & Bladder Issues

Not all the changes are above the belt. Bloating, changes in bowel habits or even spells of constipation may occur. Other women observe a greater need to go to the loo, with little leaks occurring when they sneeze or laugh.

Eating fibre-rich foods – think oats, lentils or apples – can calm the gut. Basic pelvic floor exercises (Kegel exercises) can help with the bladder. Drinking water and reducing caffeine can help.

10. Less Common Clues: Dizziness to Gum Problems

Several symptoms are less discussed, yet equally important. Foamy sputum, dizziness, weird tingling in hands or feet, dry eyes or even gum problems. Mouth ulcers or bleeding gums can be another sign of changing hormone levels.

Awareness is important. Take note of these signs. Sharing them with a health care professional builds a more complete picture of your health.

Unpacking the “Why”: Causes of Perimenopause

Why during perimenopause does it all start to feel like one big guessing game? For many women in the UK, their lives begin to change years before the actual menopause starts. Understanding the specific symptoms of this transitional phase can help alleviate worries and enable better management of menopausal symptoms.

Natural Ovarian Ageing Explained

Your ovaries do a lot of work over the years. As women age, these little-but-powerful organs begin to hold back. It’s a normal part of ageing, not an indication that something is wrong.

Ovarian function declines as the quantity of eggs diminishes, which has an impact on hormones. Progesterone is the first hormone to decline, often due to fewer ovulations. Oestrogen begins to do the same, albeit it fluctuates before stabilising.

This change is what accounts for that period change, hot flushes or dryness. It’s all part of the process most of women go through in their 40s.

Does Family History Play a Part?

You may notice trends in your family. If your mother or aunt went through menopause later, you may well do too. Genetics often play the largest role in when perimenopause starts, and what it’s like.

Autoimmune problems or health issues like thyroid trouble can speed it up, plus race is relevant too. Research indicates that black and Hispanic women in the UK may experience menopause earlier.

By comparison, Asian women might experience menopause later.

Lifestyle’s Impact on Hormonal Shifts

Stress, bad sleep and not eating well can exacerbate symptoms. Getting more active and eating the right diet can rebalance hormones in the longer term.

Even an occasional glass of wine has been correlated with a later menopause. Previous head injuries may contribute.

All these pieces come together, influencing how any woman experiences and copes with perimenopause.

Getting Clarity: How Perimenopause is Diagnosed

The road to a menopause transition diagnosis is seldom straightforward, frequently meandering through anecdotes and normal transitions. In the UK, most women will start to experience menopausal symptoms in their 40s, while for others, changes can occur as early as the mid-30s. These changes may only continue for a few months, but they can also last up to 10 years, with the average duration being four. No two women’s journeys are identical; some may only experience minor adjustments to their menstrual cycles, while others find their lives turned upside down by hot flushes, night sweats, or emotional symptoms.

Monitoring symptoms is essential during this transitional phase. Most GPs recommend documenting the start and end dates of each cycle, along with the heaviness of the flow and any unusual symptoms. This journal not only helps you track your experience but also provides valuable information for your GP to identify patterns.

Hormonal changes during this time can be erratic, leading many healthcare providers to conduct blood tests more to rule out other health conditions than to diagnose perimenopause directly. A comprehensive medical history is usually recorded, which includes discussing family history and conducting a physical exam to assess any related issues.

Understanding the various physical symptoms and emotional changes that accompany this period can empower women to seek appropriate perimenopause treatment. Awareness of these symptoms can significantly improve the management of this transitional time in life.

Chatting with Your GP: What to Discuss

Having a conversation with your GP helps clarify the confusion. Take cycle notes, how you feel from day-to-day, changes in mood or sleep. Ask about symptom relief and the danger of heart disease or osteoporosis.

Don’t forget mental health – mood swings and low moods are very much a thing!

Are There Specific Diagnostic Tests?

Hormone tests can sometimes assist in diagnosing perimenopause, but erratic estrogen levels mean they seldom provide definitive answers. Blood tests are mainly to rule out thyroid problems or other health conditions that can mimic perimenopausal symptoms.

Ruling Out Other Health Niggles

Fatigue, absent periods or mood swings can appear alongside thyroid issues or depression. GPs may request other tests to rule out anything else.

Perimenopause can sometimes be mistaken for thyroid issues or mental health issues.

Taking Control: Managing Your Perimenopause

Managing perimenopause is no easy task. This can go on for anything from months to a decade! It isn’t experienced in the same way by any two women. Some experience mild changes, others tackle symptoms that can throw their lives upside down.

Being proactive, early on, can alleviate discomfort and benefit mental and physical health.

Lifestyle Tweaks for Real Relief

Little, incremental tweaks to the way you live can have a huge impact. Regular exercise – even half an hour of brisk walking most days – helps keep weight under control. It lifts your mood!

Consuming a diet rich in fruit, vegetables and calcium-heavy foods such as cheese and yoghurt fortifies your bones. Ensure you’re getting some sleep – aim for a consistent bedtime and wind down before lights out.

Many women feel more in control by keeping a journal to track their cycles and symptoms. It makes it easier for them to recognise patterns.

Natural Approaches: What Might Help?

For others, herbal teas, black cohosh or soy products might alleviate hot flushes or mood swings. A daily dose of 10 micrograms (400 IU) of vitamin D will help bones remain robust.

Drinking plenty of water and employing water-soluble lubricants can help dryness. These natural measures can sit alongside medical treatments where necessary.

Medical Options: HRT and Other Treatments

Hormone replacement therapy (HRT), of course, is the infamous one, alleviating everything from sweats to mood swings. (Tablets, patches or gels.)

What suits you best will be determined by your own physiology. This is why it’s so important to have your own personal plan from your GP!

Hormonal Contraception: A Perimenopause Ally?

Some women take hormonal contraception to smooth out their cycles and symptoms. These prevent pregnancy, as well as reducing heavy bleeds and mood swings.

Talk to your doctor about what’s right for you.

Thriving Through Perimenopause and Beyond

Perimenopause is a time of upheaval. It’s an invitation to start nurturing ourselves differently! Maintaining your health in good shape now could benefit you decades later on. Most women develop new symptoms. They have changes to their periods, hot flushes or unexpectedly swinging moods.

These shifts can persist for years, but there are practical strategies to cope with them and flourish.

Eye on Long-Term Health: Bone & Heart

Caring for your bones and heart has new significance during perimenopause. Women can shed as much as 20% of bone density in the early years following the menopause. Adequate vitamin D (from sunlight or a daily supplement) allows your bones to absorb calcium.

Omega-3 (from oily fish like mackerel or sardines) is yet another heart and joint ally. Walking, cycling or swimming regularly maintains your heart and bones. Annual GP checks for blood pressure, cholesterol and bone health help keep you on track.

Finding Your Support System in the UK

‘It certainly helps to talk things through.’ In the UK, initiatives such as Menopause Matters offer invaluable sessions. This is where you can exchange your stories and your tips with each other.

Online forums unite women across the nation, so you never have to feel alone. Friends and family can be a great help, too. Sometimes, simply knowing you’re not alone in having these emotional peaks and troughs makes it easier.

When to Seek Further Medical Advice

If symptoms prevent you sleeping, or working, or feeling like yourself, it’s time to get it checked out by your GP. Prolonged heavy bleeding, debilitating pain, or mood swings require adequate support.

Don’t delay — your health is important.

Embracing Change: A Positive Outlook

Perimenopause can be a gateway to new beginnings and self-development, as it often marks the start of experiencing various perimenopausal symptoms. ‘Be kind to yourself, take time for yourself and greet what lies ahead with humour and grace.’

Conclusion

Catching perimenopause can be like catching smoke but knowing the signs keeps you ahead. Some days you might feel drained, snappy or just bust out laughing at strange things. On other days, you may need to root out the fan, even in December. Plenty of women in the UK recount tales of night sweats, irregular periods and feeling a bit off. You don’t have to suffer in silence. Talk to your pals! Speak to your doctor or have a cuppa and a giggle with someone who understands. Each woman’s journey is unique, but support and practical guidance are at hand. It may be daunting, but please don’t suffer alone. Have a query or want to share your experiences? Do contact us to see how we can help you by speaking to our GPs specialising in Women’s Health, Menopause and Lifestyle Medicine.

Frequently Asked Questions

What age does perimenopause usually start in the UK?

Perimenopause typically begins between the ages of 45 and 55 in the UK, although some women may experience early menopause symptoms in their late 30s.

How long does perimenopause last?

The perimenopause stage can last from a few months to 10 years, typically around 4 years for most women experiencing menopause symptoms.

What are the most common symptoms of perimenopause?

The most frequently occurring menopause symptoms include irregular periods, hot flashes, night sweats, mood changes, and sleep disturbances, while some women also experience joint pain and blackouts.

Can perimenopause affect my mood?

Yes, lots of women experience emotional symptoms like mood swings and irritability during perimenopause due to hormonal changes.

When should I see a doctor about perimenopause symptoms?

See your GP if menopausal symptoms disrupt your daily life or if you notice heavy bleeding, bleeding after sex, or periods closer than every 21 days.

Are there treatments available for perimenopause symptoms in the UK?

Yes, treatments such as hormone replacement therapy (HRT) and lifestyle changes can help alleviate menopause symptoms. Your GP can assist you in determining the best perimenopause treatment for your specific symptoms.

Is it possible to get pregnant during perimenopause?

Yes, you can still conceive during the perimenopause phase up till becoming menopausal, so using contraception is essential to avoid pregnancy.